Love Running?Join our Online Squad

The Bowes Fitness Online Running Squad is the year-round answer for those runners who want to get in shape and stay there. Or those runners who don't have a specific race in mind but prefer to pick off the races as they go. You get constant training stimulus, ideas for recovery, strength and stretching. You can access the coach (me) 24/7 by email or phone if you have questions about your training or need some personal tutelage specific to your quest.

Success Stories...

​Sydney Marathon 2017

Maura was training for the Sydney Marathon and using my good mate Jonothan Cawte as a strength and conditioning coach. As Maura's, training progressed and her investment in the race grew she needed some more specific answers from an event specific coach. Jono referred her to me, which was a great move, because Maura was doing a lot right already but with my guidance we were able to focus on the key points of training that would give her the best return for her time. Because the clock was ticking.

That's the benefit of using me as your coach, I've been there before and can tell you, "Yes, do this" or "No, don't worry about that." It makes you preparation much more efficient and means you don't get bogged down on one minor detail at the detriment of the overall goal.

With the right coaching advice and training stimulus this stuff is attainable for people at any level.

New York Marathon 2017

Dan had the struggle of training through a Hong Kong summer as he prepared for the New York Marathon. What were perceived disadvantages, the hills, the heat, the wild bores on the running track turned into blessings come race day. Because all the resistance Dan had built up to that duress meant the streets of New York were a breeze. He even blew my expectations out of the water!

It proves, if you're doing the training as per program, you're preparing your body sufficiently for the challenge ahead. You don't need the perfect training environment and nice weather, you just need to do the work.

I've done these programs myself and each time I race and reflect the programs change and improve to make your experience better and totally achievable.

Join our squad...

What will you get when you join the Bowes Fitness Online Running Squad?

Private

Intervals 10 x 400m

Keep 15% below your maximum effort for the first 60% of the workout. Look to open up in the final four reps, especially rep no. 8 and 9. If you get in over your head and are really struggling in the early stages, break the session into 2 x [5 x 400m] with a long rest after 5 intervals, around 5 mins.